The Oz Bloghttp://blog.doctoroz.com
The official blog of The Dr. Oz ShowTue, 03 Mar 2015 19:30:36 +0000en-UShourly1http://wordpress.org/?v=4.1.1Today’s Headlines: Peanuts, Headphones and Painhttp://blog.doctoroz.com/in-the-news/todays-headlines-peanuts-headphones-and-pain
http://blog.doctoroz.com/in-the-news/todays-headlines-peanuts-headphones-and-pain#commentsTue, 03 Mar 2015 19:30:36 +0000http://blog.doctoroz.com/?p=5515Peanuts are an easy way to boost your heart health. Chowing down on a handful of nuts is just what the doctor ordered according to a new study out this...

]]>Peanuts are an easy way to boost your heart health. Chowing down on a handful of nuts is just what the doctor ordered according to a new study out this week. “Researchers examined nut intake for people from different ethnic groups and lower-income households. Previous studies have linked eating nuts to a lower mortality but had generally focused on higher-income, white populations. Researchers claim the new study is the first to discover all races could potentially benefit from eating nuts. They examined three large groups involving more than 70,000 black and white men and women living in the U.S. and more than 130,000 men and women living in Shanghai. The results found that those who ate peanuts across all three groups had improved total mortality and less cardiovascular disease.” While the study confirms previous findings that peanuts and tree nuts can both potentially lower heart disease risk, the researchers warn that the findings are just an association. “The study was based on observational data collected from questionnaires, rather than clinical trials, so they cannot determine whether peanuts are specifically responsible for a lower risk of death.” (TIME)

Your ears are probably exposed to too much noise. Headphones and earbuds have become a standard part of travel for most people, but according to a new report from the WHO most are probably damaging their ears. “With the popularization of technology, devices such as music players are often listened to at unsafe volumes and for prolonged periods of time. In middle- and high-income countries, nearly 50% of teens and young adults are exposed to unsafe levels of sound from such devices. From 1990 to 2005, the number of people listening to music through headphones increased by 75 percent. WHO identifies eighty-five decibels as the highest safe exposure level up to a maximum of eight hours. Personal audio devices can sometimes sounds as high as 136 decibels, and, according to the report, users typically set their devices at between 75 and 105 decibels.” The report gives a few safe listening limits. “85 dB – the level of noise inside a car – eight hours; 90 dB – lawn mower – two hours 30 minutes; 95 dB – an average motorcycle – 47 minutes; 100 dB – car horn or underground train – 15 minutes; 105 dB – mp3 player at maximum volume – four minutes; 115 dB – loud rock concert – 28 seconds; 120 dB – vuvuzela or sirens – nine seconds.” (BBC)

Pain is probably keeping you awake at night. Almost half of Americans have had their sleep disrupted by pain at some point in their lives. For many with chronic pain, the disturbance is constant. “The National Sleep Foundation surveyed 1,000 people about their sleep habits, overall health and pain levels. The researchers found that people who had chronic pain ended up with a 42 minute sleep deficit a week and people who had acute pain ended up with a 14 minute sleep debt.” While the researchers said many turned to pain meds to help them sleep, they cautioned that these medications actually worsen sleep problems because they change the natural sleep rhythm. Fortunately, the researchers also found that the usual advice about getting better sleep also works for those in pain. “People who are chronically sleep-deprived should abstain from alcohol and caffeine, get more exercise, practice relaxation techniques, eat a healthful diet and avoid television and other blue light-emitting devices at least two hours before bedtime.” (CBS)

]]>http://blog.doctoroz.com/in-the-news/todays-headlines-peanuts-headphones-and-pain/feed0Emotionally-Charged Movies Get Your Hunger Goinghttp://blog.doctoroz.com/in-the-news/emotionally-charged-movies-get-your-hunger-going
http://blog.doctoroz.com/in-the-news/emotionally-charged-movies-get-your-hunger-going#commentsTue, 03 Mar 2015 18:44:14 +0000http://blog.doctoroz.com/?p=5514Chances are good you don’t keep track of the popcorn left over at the end of watching a movie. But if you’re anything like a team of researchers who have...

]]>Chances are good you don’t keep track of the popcorn left over at the end of watching a movie. But if you’re anything like a team of researchers who have released a number of interesting results about how much movies make you eat, the amount you throw out is seriously important. They used the amount of popcorn people throw away as one measure of how movie choice affected eating habits. Taken together, their findings show that a movie’s emotional impact makes a big difference in how much you eat.

What were the researchers studying?

The team had found some evidence that different types of movies could affect the way people ate. They wanted to get a better sense of which genres were most appetite-inducing and why that might be the case. To test that, they set up a number of different experiments. In one study, they went out to movie theaters and had watchers take popcorn in to watch a comedy or a tragedy. Then they swapped the movie type and measured the amount of popcorn they ate during each movie type. They did the same experiment in a movie theater, but this time they measured the number of boxes and the amount of popcorn thrown away at the end of the happiest and saddest rated movies in the theater.

What did the researchers find?

Those who watched a sad movie ate much more than they did during a happy movie. This was the case both in direct measurements of how much people ate in the first study and in the number of boxes versus amount of popcorn left over in the second study. In the second study, there was about one third more popcorn thrown away in happy movies compared to sad movies. That meant that people watching the saddest movie ate about one third more than people watching the happiest movie.

How does this fit in with emotional impact?

These findings go along with other research the team has done that found people ate significantly more during fast-paced action movies than during slower-paced TV shows, which goes along with the idea that more emotional movies make you eat more. But another study also found that those watching documentaries, which are hardly emotional, tended to eat more than those watching comedies.

The researchers think there are two things going on. The first is that an emotionally compelling movie pushes you to eat more mindlessly. You pay less attention to what’s going into your mouth when you watching a cliff hanger than when you watching something less compelling. At the same time, setting matters. If you’re at home watching a documentary and you run out of snacks, you probably don’t mind getting up for more because you’re not as concerned you’ll miss something. But if you’re watching a comedy and you think the punch line is around the corner, you’re unlikely to go for a refill.

How does this affect me?

The authors say these findings point to one major conclusion: snack availability is crucial to determining how much you eat during a movie. The message isn’t necessarily to stop watching action movies so you can lose weight. Instead, you can use the findings to hack your mindless eating habits. For example, if you need to get more fruits and veggies into your diet, put a snack form in a bowl and turn on an action movie. Chances are good they’ll be gone by the end even if you’re not a huge fan. If you know the show or movie is going to be slower, portion out what you want to eat beforehand so that when you go back for more you’ve already determined what you can eat and how much you can have.

A devout clean eater for 30 years, I chose this path to help resolve illness as a kid—terrible allergies, asthma, recurring bronchitis and pneumonia. After removing everything chemical from my diet including preservatives, artificial color, flavor enhancers like monosodium glutamate, artificial sweeteners, trans fats and even too much sugar, I felt that my health began to improve. Inspired by “Food and Healing” by Annemarie Colbin, PhD, I opted for a diet of whole fresh foods from fruits and vegetables, to grains, legumes, nuts and seeds as well as thoughtful animal foods and healthy fat. Once I made the switch, I knew I’d found my passion for food and the impact it had on health.

So I encourage all of you to opt for clean eating, understanding that even small changes in your diet can make big everyday differences. Here are several steps that you can take to make health your bottom line. Commit to change and start to get an edible education.

Understand the Basics of Clean Eating

Clean eating starts with being more mindful about the foods you choose. Instead of blindly opting into processed foods boasting health but filled with my “Top Rated Terminators”–chemical preservatives, artificial flavors and enhancers, artificial colors, artificial sweeteners, sugar and its many euphemisms, trans fats (hydrogenated oils), chemical pesticides, antibiotics, hormones, and genetically modified organisms (GMOs)–start to learn what these ingredients are and which foods they’re found in so you can begin removing them from your diet. Never forget that the ingredients lists tell the story of your food, not the banners on the boxes. If that list reads like a short novel and you can’t pronounce most of the ingredients, don’t buy it.

Although mornings can sometimes feel like a mad rush, never begin your day without a glass of water with a splash of lemon. After a long night, a tall glass of H2O hydrates. If you need that cup of joe, eliminate your dairy or non-dairy creamers as well as sugar and its commonly used artificial counterparts. If you must, add a touch of organic milk and raw cane sugar or honey to your coffee.

You can also try green tea as your morning pick-me-up. It is loaded with antioxidants and catechins and may be good for your liver.

On the food front, a hardboiled egg mashed with avocado or a fruit and vegetable smoothie are nutritious and delicious choices.

Make Nutritious Meet Delicious at Lunchtime

Most are on the run during the day. So a quick fix for nourishment is in order for many. To keep your lunch choices as clean as possible, go for open-faced sandwiches (or wraps) without condiments like mayonnaise, ketchup and pre-made dressings. Most are loaded with excess fat, sugar (or the artificial sweet), salt and many of my Top Rated Terminators. If you need that creamy fix on your sandwich, smash a fiber-rich avocado into a “buttery” spread. For added flavor, drizzle that sandwich with some extra-virgin olive oil, douse with a little citrus like lemon or lime and add some fresh herbs like basil or dill.

How about opting out of the sandwich and going for a bowl of leafy greens with mixed vegetables, beans and some chicken or fish drizzled with extra-virgin olive oil and apple cider vinegar? Most supermarkets and bodegas even have a salad bar these days.

I also love a good bowl of soup as long as it’s dairy-free. Have this with a slice or two of grainy bread and nutritious can meet delicious. But watch for too much sodium and other mystery ingredients in some of the store-bought options.

Swap Your Cocktail for a Mocktail

A cocktail is often the way for many to transition from a long day into a relaxing evening. It’s also central to many social situations. Given that I am not a big drinker, creating mocktails is my thing. This anti-inflammatory powerhouse is not only one of my favorites but also a crowd pleaser—Ginger Spice Mocktail.

Ginger Spice Mocktail (makes about 3 cups)

INGREDIENTS
4 cups water, boiling

6 slices ginger (about 1/8 inch thick)

1 cinnamon stick

2 teaspoons honey, optional

1/2 lemon, juiced

Fresh mint leaves, garnish

METHOD
In a small pot combine water, ginger and cinnamon stick. Bring to a boil in a covered pot then turn off the heat and let the ginger and cinnamon steep in the hot water for 30 minutes. Uncover pot and let cool to room temperature. Discard the ginger and cinnamon then add honey and lemon juice to pot, mixing well. Serve mocktail in martini or wine glasses with ice and garnish with mint.

As pasta is often a go-to for most, how about replacing with spaghetti squash or zucchini “spaghetti” that can easily be made with an inexpensive spiralizer.

Like many families, both my husband and I work full time. But providing healthy homemade meals most nights is a must. Planning weekly dinners is part of our nourishment routine and I like to put a few hours aside one day a week (typically on the weekend) to prepare several dishes. In the fridge, foods like soups, stews or casseroles can last for three days and longer if frozen. Complement your meal with a vegetable and even some starch like a whole grain (brown rice or quinoa) or a starchy vegetable like a sweet potato. Welcome to the balanced plate!

Avoid the Post-Dinner Snack Attack

The “snack attack” is all too common post-dinner, pre-bedtime. Rather than having the second or third “dinner” (like my husband and 9-year-old), create an edible bedtime routine that begins with calming chamomile tea. If that doesn’t do the trick, snack on some fresh fruit or even some frozen berries–a great way to sneak clean into post-dinner snack time. Also, try to have some water before you go to bed since hydration is key to any healthy lifestyle and can help you feel energized and clear-headed in the morning.

Stefanie Sacks, MS, CNS, CDN is a culinary nutritionist, author, radio show host, educator, speaker and consultant. Studying food and healing for 25 years, Sacks has her Masters of Science in nutrition education from Columbia University, is a certified nutrition specialist, certified dietitian nutritionist and graduate of Natural Gourmet Institute for Health and Culinary Arts. Her blog, What the Fork Weekly features her “Stirring the Pot” radio show that airs on Hamptons NPR, WPPB 88.3FM and via podcast. Her book, “What the Fork Are You Eating?” (Tarcher/Penguin Random House) is available wherever books are sold.

]]>http://blog.doctoroz.com/oz-experts/the-many-ways-to-sneak-clean-eating-into-your-diet/feed0Today’s Headlines: Emulsifiers, Sleep and Eyelasheshttp://blog.doctoroz.com/uncategorized/todays-headlines-emulsifiers-sleep-and-eyelashes
http://blog.doctoroz.com/uncategorized/todays-headlines-emulsifiers-sleep-and-eyelashes#commentsThu, 26 Feb 2015 19:00:39 +0000http://blog.doctoroz.com/?p=5512Common food ingredient could be contributing to chronic diseases. Emulsifiers are found in many of the processed foods we eat. They act as a kind of bridge between fats and...

]]>Common food ingredient could be contributing to chronic diseases. Emulsifiers are found in many of the processed foods we eat. They act as a kind of bridge between fats and water-based components to keep them from separating out the way oil separates in salad dressing. But new research has found that these chemicals may be having a serious effect on your health. “Researchers fed mice emulsifiers through water or food. The experiment used polysorbate 80 (common in ice cream) and carboxymethylcellulose, and found that it altered microbiota in a way that caused chronic inflammation. They tested the emulsifiers at levels below those approved for use in food and also at levels modeled to mirror what a person would eat if they eat a lot of processed food. Mice with abnormal immune systems fed emulsifiers developed chronic colitis. Those with normal immune systems developed mild intestinal inflammation and a metabolic disorder that caused them to eat more, and become obese, hyperglycemic, and insulin resistant. The inflammatory response prompted by eating emulsifiers appears to interfere with ‘satiety’–the term scientists use for behaving like you’ve eaten enough–and can lead to overeating. Mice experiencing this inflammation therefore developed more fat.” The findings may help explain some of the rise in these diseases in recent decades. (TIME)

Getting too much sleep could raise your stroke risk. While most recent research has focused on the negative consequences of not getting enough sleep, new research is finding that getting too much may also reflect poor health. “Adults who sleep more than eight hours a night may face a higher risk of stroke. These so-called ‘long sleepers’ were 46 percent more likely to have a stroke than those who got only six to eight hours of sleep a night. However, the researchers don’t know if the long sleep is a cause, consequence or early warning sign of declining brain health. After reviewing previous research on the possible link between sleep and stroke risk, they said they only found an association that they can’t explain.” The team emphasizes that those getting more than 8 hours shouldn’t cut their sleep short. “The researchers suspect long sleeping time is a warning signal and emphasize that the change in sleeping patterns is more the concern. Long sleepers would be wise to monitor their lifestyle, eating a healthy diet and exercising regularly. Adults over the age of 60 or 65 who notice they are sleeping more should make sure their cardiovascular risk factors such as blood pressure and cholesterol are under control.” (CBS)

Optimum eyelash length determined by researchers. Most women strive to make their eyelashes appear longer, but researchers say the current length has been carefully determined by evolution to maximize eye health. “After measuring the dimensions of nearly two dozen mammal eyes, performing a series of wind tunnel experiments and engaging in some complex fluid dynamic modeling, researchers determined that most mammal eyelashes are one-third the length of their eyes–just the right length to minimize the flow of air over the eyeball. This reduction of airflow is important because less moving air across the eye keeps evaporation at bay and stops irritating dust from getting deposited on the eye surface. Other experiments revealed that thick eyelashes are more effective at blocking airflow from moving across the eye, but they also limit access to light. This may explain why animals like giraffes and kangaroos that live in bright dusty environments have several rows of eyelashes while other mammals do not.” Interestingly, experiments found that the curviness of lashes didn’t affect their function. (LA Times)

]]>http://blog.doctoroz.com/uncategorized/todays-headlines-emulsifiers-sleep-and-eyelashes/feed0Younger Women Often Discount Heart Attack Symptomshttp://blog.doctoroz.com/in-the-news/younger-women-often-discount-heart-attack-symptoms
http://blog.doctoroz.com/in-the-news/younger-women-often-discount-heart-attack-symptoms#commentsThu, 26 Feb 2015 17:15:24 +0000http://blog.doctoroz.com/?p=5511If you were asked to describe a “typical” heart attack, you might describe an older man with his hand on his chest in severe pain. This image, seen so frequently...

]]>If you were asked to describe a “typical” heart attack, you might describe an older man with his hand on his chest in severe pain. This image, seen so frequently on television and in movies, has become ingrained in the minds of many Americans who often use this idea to decide if their own symptoms indicate a heart attack. The use of this heart attack stereotype may explain the findings of a new study published this week that found that younger women who have a heart attack often discount their symptoms and wait for longer than they should to get help.

Why did the researchers look at young women?

Most heart attacks occur in older adults over the age of 55. As a result, most efforts to raise awareness about heart disease and heart attack risk have been aimed at older segments of the population since those people are most likely to benefit. But the number of heart attacks that occur in younger people is still significant. Every year about 15,000 women under the age of 55 die from heart disease.

On top of that high number, women in this age bracket tend to do worse than men when they have a heart attack. A young woman who has a heart attack is about 50% more likely to die from that heart attack than a young man. While that effect is dramatic, the reason for the increased death risk is still unknown. Studies in older women indicated they might be waiting longer to seek help, but the data had never been gathered in younger women.

How did they figure out what was going on?

The researchers interviewed 30 young women who had heart attacks. They talked to the women about their experience, what their symptoms were, how they responded to them and why they acted the way they did when they started having the symptoms. They wanted to understand their experience and why they responded the way they did.

What did they find in their interviews?

The researchers found the women’s experiences fell into five categories.

Symptoms varied from the typical symptoms dramatically. Pain was felt in the chest, arms, hands, back, jaw, shoulders, neck, legs and throat. Women also experienced trouble breathing, fatigue, indigestion symptoms, headaches, nausea, anxiety, sweating, feeling hot, feeling dizzy, feeling weak, and palpitations. Some women found these symptoms came on suddenly, while others had a more subtle sense that something was just generally wrong. These women often said their symptoms came and went over days, weeks or months before having their heart attack.

Women didn’t know they were at risk. Most of the women admitted that they didn’t know they were at risk for a heart attack before having one, even if an examination of their health and family history by a physician later indicated that they were at high risk. Many women also said they never put the pieces together. Since their symptoms didn’t fit the typical case, they wrote them off as symptoms of other problems like stress, age or chronic illness.

Even when they knew something was wrong, they hesitated. Many women noted the many other considerations they took into account when deciding to seek help. They worried about raising a false alarm and were concerned about who would take care of their family and other responsibilities if they left to get help. Most waited until their symptoms were so bad that they had no choice but to go to the hospital.

Healthcare workers didn’t recognize their symptoms. Because many women had less common symptoms, it took longer for health care providers to figure out they were having a heart attack when they did seek care. Even when their symptoms were typical, it took longer to reach a diagnosis because their age and gender didn’t fit the stereotype.

These women didn’t get checked for heart disease risk. Most of the women admitted they rarely went to the doctor for regular checkups, often because other responsibilities got in the way. When they did, they said heart disease risk was almost never discussed.

Why is this study important to me?

The goal of this study is not to blame young women for not acting, but to encourage them to do so when they know something is wrong even if they aren’t sure what the problem is. Don’t be fooled by the Hollywood heart attack. Your symptoms may be very different from those you see on TV. This study shows that going to the doctor and having a conversation about your heart disease risk may save your life.

]]>http://blog.doctoroz.com/in-the-news/younger-women-often-discount-heart-attack-symptoms/feed0How to Make Fitness a Family Affairhttp://blog.doctoroz.com/oz-experts/how-to-make-fitness-a-family-affair
http://blog.doctoroz.com/oz-experts/how-to-make-fitness-a-family-affair#commentsThu, 26 Feb 2015 14:00:55 +0000http://blog.doctoroz.com/?p=5485Making fitness a priority can be tough. We are all overscheduled, overworked and overwhelmed and have many things vying for our attention. It is hard enough for an individual to...

Making fitness a priority can be tough. We are all overscheduled, overworked and overwhelmed and have many things vying for our attention. It is hard enough for an individual to get into the habit of regular exercise. Coordinating fitness for the entire family might sounds daunting and impossible at first thought. But what if getting the crew together to workout was easier than going it alone? Research shows that it can be! Here’s why:

Built-in environment: The home is the perfect place to work out. There is zero travel involved and you are entirely familiar with your surroundings. That’s half the battle since it keeps us from saying we’re too tired or too far from the gym to get out an exercise.

Comfortable setting: Many are intimidated by the buff-looking gym rats who inhabit most gyms and fitness centers. You may stress about your clothing or lack of expertise with machines. At home, there is no need to prove anything to anyone. You can be yourself with those who know you better than anyone.

Cost: It’s free! No membership needed. Free is always great!

Support system: Who can be more supportive than the people who love you? They can’t run or hide. The fact that you all live under the same roof means your family can hold you accountable. Encourage everyone to join in and watch the impact. Write down family and personal goals. If a family member is trying to improve their health, this is a very powerful motivator for the others to offer support.

Feelings of warmth and connection: Whatever is done in love renders love. Kids and adults are both wired to seek enjoyment and connection. The more fun times you create, the more you will crave. Go all out to try new activities that everyone enjoys. Mix it up. One day, play Wii Sports. The next night, try dancing. Pull out a few jump ropes and have a contest. Take a walk after dinner and kick around some snow. Prepare for a family 5K and keep track of everyone’s progress. Snap pictures and hang them up for all to see. Share them on social media. The time spent together will be memorable and precious.

So go ahead, call a family meeting! Round up the kids and make room in the living room. Family fitness is simple to execute and may be the secret weapon you have been looking for.

]]>http://blog.doctoroz.com/oz-experts/how-to-make-fitness-a-family-affair/feed0Why Eating Disorders Are Concerning No Matter Who You Arehttp://blog.doctoroz.com/dr-oz-blog/why-eating-disorders-are-concerning-no-matter-who-you-are
http://blog.doctoroz.com/dr-oz-blog/why-eating-disorders-are-concerning-no-matter-who-you-are#commentsWed, 25 Feb 2015 17:47:36 +0000http://blog.doctoroz.com/?p=5509Over the years that I’ve been doing the show, I’ve had a number of guests who have come to bravely share their struggles with eating disorders. I’ve always been struck...

]]>Over the years that I’ve been doing the show, I’ve had a number of guests who have come to bravely share their struggles with eating disorders. I’ve always been struck by how consuming and devastating these illnesses are. Those who suffer from them often struggle with them for decades and, in tragic cases, may die from the illness.

This week is National Eating Disorders Awareness Week and I wanted to take some time to talk about eating disorders. I think addressing the topic is important not just because these illnesses are so damaging, but also because many people have a distorted sense of who is at risk for developing an eating disorder.

What’s wrong with our perceptions?

When someone first mentioned we were having a guest with an eating disorder on the show, I immediately thought we would be having a young woman in her teens to twenties who would be severely underweight. Did you think the same thing? That’s because that’s the mental image many of us have developed from the way the media covers eating disorders. Many physicians and health professionals carry the same mental image when they look for people who might be at risk.

Unfortunately, that mental image doesn’t come anywhere close to encapsulating someone at risk for an eating disorder. While women are more commonly affected, men are increasingly suffering from eating disorders. Men and women of all races and ethnicities are also affected and people from all social and economic classes are also susceptible. Importantly, our perception of the typical age is also off. According to a new study published last year, symptoms of eating disorders grew the fastest in women over age 45.

Finally, our image of the body of someone with an eating disorder is severely skewed. While those who suffer from anorexia nervosa can be underweight, those with bulimia and binge eating disorders can be normal weight or overweight. They may be grad students, successful business people, competitive athletes or stay-at-home moms.

How does this affect our efforts to combat eating disorders?

In all likelihood, the problem of disordered eating is much larger than we think. Many physicians and researchers in the field admit we’re only just starting to find out how widespread these illnesses are because past studies have studied the typical young female teen with anorexia nervosa. That probably means that many men and women struggling with mental illness have been flying under our radar because they don’t fit the right profile when they walk into the office.

How do I know if I have an eating disorder?

Eating disorders are complex illnesses that distort body image, your relationship with food, the way you eat and your perception of your weight. If you’re concerned that your relationship with food, with your weight or with your body is unhealthy, you should seek help. An online screening can be a great place to start. You can also get more information on the National Eating Disorders Association website or call their helpline at 1-800-931-2237. Finally, discuss your concerns with your doctor. He or she should be able to link you up with resources that can help you move towards recovery.

What if I’m concerned about someone I know?

Those with eating disorders may hide them for years and brush off any suggestions from others that they have a problem. Don’t let that discourage you. If you’re concerned about someone, the best thing you can do is let them know in a loving and supportive way. Remember, you don’t have to help on your own. If you’re concerned and feel like trying to help is overwhelming, find support from someone you trust or a medical professional. Many resources are also available online to help guide you through how to best help someone you’re concerned about.

Eating disorders are terrible, life-altering illnesses that can damage both the mind and body. Fortunately, help is available and recovery is possible. The key is identifying those with the illnesses and those most at risk. Remember, no one is immune no matter what age, gender or ethnicity they are. If you’re concerned about yourself or someone you care about, take action.

]]>http://blog.doctoroz.com/dr-oz-blog/why-eating-disorders-are-concerning-no-matter-who-you-are/feed0Memory and Its Relationship to Sleephttp://blog.doctoroz.com/oz-experts/memory-and-its-relationship-to-sleep
http://blog.doctoroz.com/oz-experts/memory-and-its-relationship-to-sleep#commentsWed, 25 Feb 2015 14:00:57 +0000http://blog.doctoroz.com/?p=5483We’ve all had the experience of having our memory fail us, whether it’s forgetting a name, struggling to remember what you did the day before, or wandering in search of...

We’ve all had the experience of having our memory fail us, whether it’s forgetting a name, struggling to remember what you did the day before, or wandering in search of a pair of keys. Before you ascribe that fuzzy memory to a “senior moment” or to the frenetic pace of daily life, try putting your head to the pillow for a good night’s rest. Sleep–how much you get and how well you sleep–can have a powerful effect on your memory.

When we talk about memory and its relationship to sleep, we’re talking about the intersection of two complicated and dynamic physiological processes–processes that science is still working to understand. Broadly speaking, we can talk about memory as having three distinct phases:

Acquisition: taking in new information.

Consolidation: storing information that’s been acquired.

Recall: retrieving memory from storage.

Sleep can play a role in helping or hindering each of these aspects of memory. Sleeping well, and avoiding sleep deprivation, can make a real difference in your ability to take in new information and to learn. If you’ve ever tried to study for a test or complete a work project while short on sleep, you’ve experienced the obstacles that sleep deprivation can have on memory acquisition. Even a very short period of sleep deprivation can diminish your capacity to form new memories in everyday learning.

One recent study illustrates the possible benefit of sleep to skill learning and the formation of new memories. Scientists studying the neural activity of mice found that a period of sleep immediately after learning a new skill encouraged the growth of synapses in the brain that were specifically related to that new learning. Tested on performance after periods of one and five days, mice that slept after the initial learning performed twice as well on the newly learned task than mice that had not slept.

Sleep is also important to your ability to recall memories you’ve already made. Research indicates that recall in both short-term and long-term memory is impaired by lack of sleep. A sleep-deprived brain is less effective at retrieving memories, while staying well rested can help protect and improve this “remembering” phase of memory.

While both memory acquisition and memory recall are influenced by sleep, it is consolidation, the middle phase of the memory process, that occurs during sleep. Memory consolidation takes new knowledge you’ve gained and prunes it, stabilizes it to preserve it for future recall, and protects it from disruption or degradation. When this happens during sleep, it not only secures memory for future retrieval, but also appears to free up the learning centers of the brain in preparation to take in new batches of information in the next waking day. Scientists are still discovering how memory consolidation works during sleep, but it’s believed that memory consolidation occurs during several different stages of sleep throughout a night’s rest. The slow brain wave oscillations and sleep spindles that are characteristic of deep sleep (also known as slow-wave sleep), appear to play a critical role in memory consolidation, particularly for forms of memory that involve a region of the brain called the hippocampus. The relationship between REM sleep and memory is especially complicated, and still not well understood. But REM sleep has high levels of brain activity and dreaming and appears to be important to the processing and consolidation of some types of memory.

The large and growing body of research devoted to the relationship between memory and sleep suggests that a routine of sleeping well can have a positive, protective effect on memory. Keep in mind that both the quantity and the quality of sleep are important to memory function. Here are some basic strategies that can help you sleep both more and better:

Establish a sleep routine. A consistent bedtime that allows for seven to nine hours of nightly rest is the foundation of a strong sleep routine and can help you avoid the sleep deprivation that interferes with memory and other cognitive functions.

Be thoughtful about consumption. Avoiding caffeine and alcohol several hours before bedtime can help improve sleep quantity and quality. Not only can these substances make it more difficult to sleep, they can disrupt normal sleep cycles, and may alter time spent in the stages of sleep that are most important for memory. Eating heavily in the evenings or late at night can also disturb sleep quality and lead to restless, interrupted sleep.

Ease your stress. Managing daily stress is also critical for healthy, high-quality sleep. Worry and anxiety are among the most common sources of poor and insufficient rest, leaving you with a tired body and mind at the beginning of the next day.

When you’re tempted to stay up late for the sake of being productive, keep in mind that you and your memory will work better after a good night’s sleep. You’ll feel better, perform better and will remember more.

]]>http://blog.doctoroz.com/oz-experts/memory-and-its-relationship-to-sleep/feed0Today’s Headlines: Late Night Eating, Googling and Angerhttp://blog.doctoroz.com/in-the-news/todays-headlines-late-night-eating-googling-and-anger
http://blog.doctoroz.com/in-the-news/todays-headlines-late-night-eating-googling-and-anger#commentsTue, 24 Feb 2015 19:00:52 +0000http://blog.doctoroz.com/?p=5504Eating when you should be sleeping may affect your brain. After a long day of work or a late night out, you might find yourself reaching for snacks when you...

]]>Eating when you should be sleeping may affect your brain. After a long day of work or a late night out, you might find yourself reaching for snacks when you should be hitting the sack. New research has found this sort of eating may disrupt learning and memory if it happens often enough. “In the experiment, the researchers allowed one group of mice to eat when they normally would, while mice in a second group could only munch during their normal sleep time. All of the rodents ate the same amount of food and slept the same amount of hours. After a few weeks of this, the mice were given learning tests. It turned out the mice that ate when they should have been sleeping were severely compromised in their ability to remember what they learned. They also had more trouble recognizing a new object and showed changes in their hippocampus, a brain region involved in learning and memory.” The researchers say an occasional slip up probably isn’t a big deal. But their findings add to a growing body of evidence that chronically working nights can have serious health effects. (NBC)

Googling your hospital may give you skewed information. When deciding where to get a certain procedure done, the first place you probably turn is Google. But new research has found that searching for this sort of information online can be misleading. “Researchers took a look at a study about online ads for transaortic valve replacement, or TAVR, a minimally invasive procedure for treating the narrowing of the aortic valve that is common in older adults, particularly men. The study reviewed the online advertisements of all 317 U.S. hospitals that offer TAVR and found that all of them cited the benefits of the procedure — but only one-fourth acknowledged that it had any risk. And fewer than 5 percent of the hospitals quantified the risks in a way that would be useful to consumers. Many of the ads, the researchers noted, are very informational — with graphs, diagrams, statistics and physician testimonials — and therefore not identifiable to patients as promotional material.” The problem with this sort of information, the researchers point out, is that it looks authentic and professional but only really tells a story aimed at selling a product. “Although consumers who are bombarded by television commercials may be aware that they are viewing an advertisement, hospital websites often have the appearance of being an education portal [when, in fact, they are advertisements].” (Washington Post)

Getting angry or anxious can up your heart attack risk. Clenching your fists when your blood is boiling may seem like a good way to let off steam, but researchers have found that getting that angry could have some serious side effects. “Researchers in Australia found that people’s risk of having a heart attack is 8.5 times higher during the two hours following an episode of intense anger, compared with when people feel less angry. Anxiety is even more threatening, the researchers found. People’s heart attack risk is 9.5 times higher during the two hours following elevated levels of anxiety (higher than the 90th percentile on an anxiety scale) than during times of lower anxiety levels, according to the study.” The study adds to evidence that your emotions can affect physiologic functions in your body, like what your heart is doing. “It’s likely that the increased risk of a heart attack following intense anger and anxiety is the result of increased heart rate and blood pressure, tightening of blood vessels, and increased clotting, all associated with triggering of heart attacks. But both anger and anxiety can be managed with treatment.” The researchers point out that the risk of having a heart attack is still small, but learning to handle your emotions may benefit your heart in the long run. (Fox)